Essential Nutrients

Six Essential Nutrients

1. Carbohydrates2. Proteins 3. Fats4. Vitamins5. Minerals6. Fiber7. Water

Carbohydrates

• What are they?– The basic building

block of every carbohydrate is a sugar molecule, made up of carbon, hydrogen, and oxygen.

– 4 calories per gramFunction: source of

energy

2 Types of Carbohydrates

Simple Carbohydrates– Simple carbohydrates

are made up of one or two sugar molecules linked together

– 4 calories per gram– Examples: glucose,

fructose, and natural fruit sugar

What does 200 calories look like?

CELERY1425

grams= 50

ounces or 3

POUNDS

CARROTS 570 grams= 20 ounces 1.5 POUNDS

AVOCADO 125 grams= 4 ounces

DORITOS 41 grams= 2 ounces

SNICKERS 41 grams= 2 ounces

2 Types of Carbohydrates

• Complex Carbohydrates– are chains of three or more

single sugar molecules– Takes a longer time for your

body to break them down– Stay full longer– Includes fiber – Examples

• Whole grain products, vegetables

Protein

• What is it?– Chains of amino acids

• Functions: builds and repairs bones, muscles, cartilage, skin, and blood

• 4 calories per gram• Example: meat

Fat

• What is it?– Chain of fatty acids

• Function– source of energy,

help maintain body temperature, and protect body tissues and organs

9 Calories per gram

Healthy Fat

Monounsaturated• Monounsaturated fat tends to lower

LDL cholesterol (the "bad" cholesterol).

• found in both plant and animal products, such as olive oil, canola oil, peanut oil, and in some plant foods such as avocado.

Polyunsaturated• Polyunsaturated Fat tends to lower

blood cholesterol levels.• found mostly in plant sources.

(safflower, sunflower, soybean, corn, cottonseed).

Unhealthy Fats

Saturated • increase blood cholesterol levels• solid at room temperature• found mostly in meat and dairy

products, as well as some vegetable oils, such as coconut and palm oils

• Butter is high in saturated fat, while margarine tends to have more unsaturated fat.

Trans • raise your bad (LDL) cholesterol levels

and lower your good (HDL) cholesterol levels.

• Eating trans fats increases your risk of developing heart disease, stroke, and developing type 2 diabetes.

Cholesterol – a fatlike substance in the liver of all animals and therefore found only in foods of animal origin.

• Bad-LDL• It can elevate blood

cholesterol levels which can be a major risk factor for heart and circulatory diseases.

–Good-HDL– It helps in the

production of sex hormones and vitamin D (in the presence of sunlight) and of the protective shield around nerve fibers.

Vitamins

They are compounds that help regulate many vital body processes. (such as: digestion,

absorption, and metabolism of other nutrients.)

Vitamins

Vitamins Amount of Intake for Women

Amount of Intake for Men

Types of Food that contain it

Vitamin A 700 mcg-3000mcg 900 mcg-3000mcg Yellow, orange , and dark green vegetables, eggs, fish

Vitamin B1 Thiamin 1.1 mg 1.2 mg

Vitamin B2 Riboflavin

1.1 mg 1.3 mg Wild rice, pasta, whole grains

Vitamin B3 Niacin 14 mg- 35mg 16 mg- 35 mg Bread, yeast, nuts seeds, dried fruit

Vitamin B6 1.3 mg- 100 mg 1.3 mg- 100 mg Cereals, brown rice, brown bread

Vitamin B12 2.4 mcg 2.4 mcg Meat, poultry, fish ,eggs

Folate 400 mcg-1000mcg 400 mcg-1000mcg Brussel sprouts, broccoli, yeast, fruit juices, oranges

VitaminsVitamins Amount of Intake

for WomenAmount of Intake

for MenTypes of Food that

contain it

Biotin 30 mcg 30 mcg Whole grain products, egg yolks, bran cereals

Vitamin C 75 mg- 2000mg 90 mg- 2000 mg Fruits, vegetablesKiwi, Brussel sprouts

Vitamin D 5 mcg- 50 mcg 5 mcg- 50 mcg Dairy products, fish, egg yolks

Vitamin E 15 mg- 1000 mg 15 mg- 1000 mg Nuts, seeds, avocado, egg yolk , whole grains

Vitamin K 90 mcg 120 mcg Broccoli, green leafy vegetables

Minerals

Minerals Daily Intake Amount for Women

Daily Intake Amount for Men

Boron 20 mg 20 mg

Calcium 1000-2500 mg 1000-2500mg

Chromium 25 mcg 35 mcg

Copper 900 mcg- 10,000 mcg 900 mcg- 10,000 mcg

Fluoride 3 mg- 10 mg 4 mg- 10 mg

Iodine 150 mcg- 1000 mcg 150 mcg – 1000 mcg

Iron 18 mg- 45 mg 8 mg -45 mg

Calcium---30 years old

• Calcium - Gives structure to your bones and helps develop and maintain bone strength.

(If you don’t get enough calcium during your teen years your bones will lack density and in later life you may sufferfrom osteoporosis.)

IronIron - During the teen growing years iron is important to help the hemoglobin in your blood (hemoglobin carries oxygen throughout the body.)Without iron you would feel fatigue and have little endurance.

Minerals cont.Minerals Daily Intake Amount for

WomenDaily Intake Amount for

Men

Magnesium 310 mg- 350 mg 350 mg- 400 mg

Phosphorus 700 mg- 4000 mg 700 mg- 4000mg

Selenium 55 mcg- 400 mcg 55 mcg- 400 mcg

Zinc 8 mg- 40 mg 11 mg- 40 mg

WaterRecommended Daily Intake

–60 percent of your body weight in ounces–Examples• 120lbs

– 120 x .6 = 72 ounces

WHY DO WE NEED ALL OUR ESSENTIAL

NUTRITENTS?

If we don’t…….

• Weak immune system• increased

susceptibility to disease

• impaired physical and mental development

• reduced productivity

Unit 2 VocabularySEDENTARY- involving little physical activity.APPETITE- the psychological desire for food..EATING DISORDERS- extreme, harmful eating behaviors that can cause serious illness or even death.BODY IMAGE- the way you see your bodyNUTRIENTS- substances in food that your body needs to grow, torepair itself, and to supply you with energy.CALORIES- a unit of heat used to measure the energy your bodyuses and the energy it receives from food.MY PLATE- icon chosen as an easy way to remind people to be mindful of what they put on their plate.METABOLISM- the process by which the body breaks down substances and gets energy from food.NUTRITION- the process by which your body takes in and uses food.VEGETARIAN- a person who eats mostly plant-based foods.

Vocabulary unit 2

• VEGAN- a person who eats only plant-based foods.

• NUTRIENT DENSE- foods that have a high ratio of nutrients to calories.

• OBESE- having an excess of body fat.• FAD DIETS- weight loss plans that tend to be

popular for only a short time.• OSTEOPOROSIS- a condition in which the

bones become fragile and break easily.